PREPARING ATHLETES FOR OPEN WATER SWIMS


get our athletes experience in the art (and chaos) of open water swimming. Learning to handle the waves and the chaos of pack swimming is vital. Approaching to race day, the more open water practi ce you can give your swimmers, the bett er prepared and confi dent they will be. open water is one of the tougher logisti cal


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challenges of coaching triathletes. even pool ti me is comparati vely easy to access. It is always preferable to provide practi ces in the open water, but if that is not possible (e.g. winter training in the northeast), providing open water-specifi c drills and workouts can help replicate outdoor conditi ons. Safety: Safety is all the more vital when coaching open water swimming given the


ecause swimming in the great outdoors is a very diff erent beast to swimming in the pool, it is key that we


reduced control we have relati ve to the pool. Understand the swimming level of your athletes and know which secti ons of beach/ lake are safe — e.g. lifeguard coverage, depth of water, currents, etc. Check sand and water conditi ons before sending athletes in to the water. If conditi ons are not safe, cancel practi ce. remember to bring emergency call numbers with you. As in scuba diving, (or navy SeALs if you are so inclined) consider pairing swimmers of similar standards together to watch over each other. Start early season practi ces with short out-and-backs to ease your swimmers in gently, and to identi fy any swimmers who may panic. remind athletes that normal nutriti on and hydrati on rules apply, even if you have been swimming in cold water. It is important to warm up quickly aft erward — pack warm clothes and maybe a thermos of hot coff ee.


By Eamon Foley USA Triathlon Level I Certi fi ed Coach


Open Water Drills: Be sure to incorporate


drills into your workouts, in parti cular open water-specifi c drills and techniques. Drills are just as important as in the pool and are one tool guaranteed to boost comfort and performance in the open water. Athletes have a tendency to forget everything you have taught them as they get distracted by unfamiliar conditi ons. normal, everyday drills can help distract swimmers from the “perils” of the open water, their familiarity helping breed comfort. Drills can include sculling, fi ngerti p drag, reaching and maintaining a long stroke, etc. Breathing: while everyone naturally has a


side they favor when breathing, encouraging your athlete to breathe bilaterally will help prepare them to deal with waves, the sun and the splash of competi tors. Do alternate 25s breathing every three, fi ve,


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